Month: May 2025

Skill

5 sets of 5 back squat

Target about 65%

Increase your weight by 5-15 pounds over the back squats from 2 weeks ago. Try to hold the same weight across all 5 sets. This is our last session of back squats in this progression.

Workout of the Day

AMRAP in 12 minutes:
60 drag rope single unders
15 push jerks
15 pull ups (strict or kipping)

Load your bar to a weight that lets you finish the 15 push jerks in no more than 2 or 3 quick sets. Scale the pull ups by using a band or switching to ring rows, with the goal of being able to finish the 15 reps in under a minute every round.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 3×3:00 on, 1:00 off

Skill

10 sets of 3 strict ring dip

Banded/weighted

Rest about 60-90 seconds between sets

Add 5-10 additional pounds over what you used 2 weeks ago

Workout of the Day

4 rounds:
0:40 of power cleans
1:20 of rest
0:40 of calories
1:20 of rest

Grab a power clean weight that would normally have you doing steady singles, and see if you can push for quick touch and go sets. You have a very generous work:rest ratio today, which implies that you should be pushing for a very fast pace during the work intervals. Sprint the machine!

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 8×0:40 on, 1:20 off

Skill

EMOM for 8 minutes:
2 power snatches, dropping the bar between reps

We’re practicing keeping a consistently strong drive across 2 reps of the power snatch today; drop the bar and take a few seconds before your second rep, then stay tight and focused to get it overhead again.

Workout of the Day

4 rounds for time:
16 overhead lunges
20 sit ups
200 meter run

16 minute time cap

Pick a barbell that lets you finish the 16 overhead lunges in no more than 2 sets fresh. If the overhead lunge is a sketchy movement for you because of shoulder inflexibility, then take it down to a front rack lunge. Push the pace on the sit ups and the run!

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:30 on, 0:30 off

Workout of the Day

For time:

50 Russian kettlebell swings
1000 meter run
50 goblet squats
1000 meter run
50 Russian kettlebell swings

25 minute time cap

Use a kettlebell that you’re comfortable hanging onto for sets of 10-20 on the swings; you’ve got a lot of time on the kettlebell today, so make sure you aren’t being too ambitious!

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 5×3:00 on, 1:00 off

2025 Hometown Hoedown

Events will be posted below on Friday afternoon!

If you’re signed up to compete, please arrive no later than 8:30 am.

Check your heat assignments and track the leaderboard at https://docs.google.com/spreadsheets/d/e/2PACX-1vRA2vuxuf6nRjJUQAocZSzZcOJSCmFtNCpvRgg8NdI7CW0eXq6a0_jrPYFvKMr8lm2UaGr9n8a79533/pubhtml

If you have any questions, talk to Alex!

We will have no classes or open gym today.

Hometown Hoedown Events

Event 1:

For time, with a 12 minute time cap:

40 alternating dumbbell power snatches
30 toes to bar (scaled: med ball sit ups)
20 box jump overs (scaled: step overs)
40 alternating dumbbell power snatches
30 pull ups (scaled: toes to hips)
20 box jump overs (scaled: step overs)

Scaled: 20/14 pound ball, 35/20 pound dumbbell
Rx: 50/35 pound dumbbell
Everyone: 20 inch box

Event 2:

For time, with a 12 minute time cap:
20-15-10
Front rack lunge
Power clean

Before each round, complete 40 double unders (scaled: drag rope single unders)

Scaled: 85/55 pound bar
Rx: 115/85 pound bar

Event 3:

For time, with a 10 minute time cap:
50/40 calories
40 lateral burpees

Scaled: rower
Rx: assault bike

Workout of the Day

No 4:30 pm or 5:30 pm classes today; we’ll be closed for Hoedown setup. If you’re signed up for the Hoedown, plan to be at the gym at 8:30 am tomorrow morning for event briefing, and don’t work out today! Rest!

AMRAP in 15 minutes:
200 meter run
16 alternating dumbbell power snatches
12 burpees

Find a steady pace and try to minimize your transition time. Slow down on each individual movement if you find that you’re forced to rest more than a couple of seconds between movements.

standard: 35/20
rx and sport: 50/35
metcon: 3×4:00 on, 1:00 off

Skill

To be completed after the workout:

15 minutes of mobility
Coach’s choice, or:

2 minute lunge stretch per leg
2 minute standing straddle
1 minute down dog
2 minute puppy dog
3 minute pigeon stretch per leg

Skill

5 rounds:
1 minute of supine box planks, weighted
1 minute of regular planks on the floor, unweighted

Rest about 90 seconds

Move immediately from the supine planks to the regular planks each round. Use 15-35 pounds on the supine weighted planks.

Workout of the Day

4 rounds:
1:30 of medicine ball step ups
0:30 rest
1:30 of calories
0:30 rest

At the start of every 1:30 work interval, complete 12 push ups before moving on to the step ups or calories.

Record the sum of all of your step ups and all of your calories. Modify the push up difficulty so that you can always finish in under 30 seconds, leaving you a full minute to work on the other movement.

standard: 20/12 inch box, 12/8 pound ball
rx and sport: 24/20 inch box, 20/14 pound ball
metcon: 8×1:30 on, 0:30 off

Skill

5 sets of 5 strict press

Target about 65%

Increase your weight by 5-10 pounds over the strict presses from 2 weeks ago. Try to hold the same weight across all 5 sets. This is our last session of strict presses in this progression.

Workout of the Day

3 rounds for time:
400 meter run
21 toes to bar
12 deadlifts

16 minute time cap

Challenge yourself on the deadlift weight today; it’s ok if it’s heavy enough that you can only average 3 reps at a time. Scale the range of motion on the toes to bar so that you can always jump up for a quick set of 3-5 reps.

standard: 155/105
rx: 225/155
sport: 245/165
metcon: 3×3:00 on, 1:00 off

Skill

10 sets of 3 strict pull up

Banded, unassisted, or weighted

Rest about 60-90 seconds between sets

Pick a difficulty that makes the 3 pull ups tough by the later rounds, and bump the difficulty up just a bit from two weeks ago if you did it then.

Workout of the Day

AMRAP in 9 minutes:
12 thrusters
24 double unders

Keep your thruster weight light enough that you can do most rounds unbroken. Scale the jump rope to a volume and difficulty that takes you no more than 30 seconds on average.

standard: 55/45
rx: 75/55
sport: 95/65, drag rope double unders
metcon: 3×2:30 on, 0:30 off

Skill

EMOM for 5 minutes:
Squat clean
then
8 minute to work up to a heavy squat clean

Keep your weight under 75% in the first 5 minute EMOM, then feel free to load up to a heavy single or 1 rep max in the following 8 minutes. If a power clean is a stronger movement for you that a squat clean, feel free to do that instead, but follow up each power clean with a front squat.

Workout of the Day

AMRAP in 7 minutes:
14 box jump overs
7 hang power cleans

This is a short one; move quickly, but make sure you’re focused and stable enough to land each of your box jump overs safely. Use a tough weight, but one at which you never drop to single reps.

standard: 95/65 pound bar, 20/12 inch box
rx: 135/95 pound bar, 24/20 inch box
sport: 155/105 pound bar, 24/20 inch box
metcon: 3:00 on, 1:00 off, 3:00 on